Diabetic-friendly recipe for Oatmeal & Chickpea Fritters, topped with Chicken Breasts and a tomato feta salsa


For the Fritters:
1/2 cup ground oats or oat bran
1/2 cup chickpea flour
1tsp baking powder
1/2 cup low-fat milk
2 free-range eggs
3 medium zucchini, grated
10ml chopped fresh parsley
a pinch of salt & pepper to season
10ml canola oil

For the Chicken:
4 free-range chicken breasts
1/2 tsp smoked paprika
zest & juice of 1 lemon
5ml chopped fresh thyme
salt and pepper to season
10ml canola oil

For the Salsa:
2 large tomatoes
30g spring onion
1 TBL chopped fresh mint
100g feta, cut into cubes
1 TBL lemon juice
1 TBL olive oil
salt & pepper

How to

For the Fritters:
In a bowl, mix together the ground oats and chickpea flour, with the baking powder and

Make a well in the centre, and add the two eggs and milk.

Mix the wet and dry ingredients into a batter, and then add the grated zucchini and mix

Heat a non-stick pan on medium heat, and drizzle with half a teaspoon of the canola oil.

Spoon a tablespoon at a time into the pan to make the individual fritters.

Let the fritter form a crust on the underneath side and become golden brown and set a
little, before flipping them over with a spatula.

Let the fritters cook through and have colour on both sides, then remove from the pan and
set aside.

Cook the fritters in 2 batches, so you don’t overcrowd the pan.

Set them aside on a platter or plate.

For the Chicken:
Cut the chicken breast into strips and season with the paprika, lemon, thyme, salt & pepper

Put a frying pan on a high heat and add the canola oil.

When the pan is hot, add the chicken breasts and cook for around 2 minutes on each side,
until browned, and cooked through.

Remove the chicken strips from the pan heat and set aside until you are ready to serve.

For the Salsa:
Roughly chop the tomatoes into dice, and slice the spring onion

Mix together the chopped tomatoes, mint, spring onion and feta and drizzle with lemon
juice and olive oil. Season to taste and mix well.

To assemble:
Place the fritters onto individual plates or a platter to serve.

Top the fritters with the grilled chicken

Pile the salsa over the top of the chicken and garnish with fresh coriander leaves

Nutrition information: Per serving

Chicken*: Energy: 160kCal/ 675kJ, Fat: 3.6g, Carbohydrates: 0.27g, Fibre: 0.33g, Protein:
31.4g, Sodium: 95mg
*130g raw portion per chicken breast

Fritter: Energy: 43kCal/ 178kJ, Fat: 2.1g, Carbohydrates: 2.9g, Fibre: 1g, Protein: 2.5g,
Sodium: 210mg

Salsa*: Energy: 107kCal/ 448kJ, Fat: 6g, Carbohydrates: 4.9g, Protein: 6.2g, Sodium:
*Using reduced-fat feta


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Recipe created by chef Vanessa Marx and provided by ADSA – the Association for Dietetics in South Africa. Find more recipes or visit their blog for more.